KB Swings (24 kg)
8 x 8:
KB 3-Level Swing
KB Burpee (tricep pushup + high pull)
KB Goblet Squat
KB Chest Press
WOD: NavySEALs.com CF WOD
"Rord" on a running clock, do:
100 Bodyweight Back Squats (I used 135#)
Every minute do:
5 Pull ups
10 Push ups
Note: Set countdown timer or use timing partner. Start the clock and start cranking out your back squats. At the minute set the bar down, and get on the pull-up bar then push-ups. As soon as you are done with the push-ups, get back to the squats. Do not re-set the clock, just get as many back squats in as you can in the remaining minute. This workout gets old very fast...that minute seems like 20 seconds. Scale weight if necessary. You can thank Rob for this one - his version had 10 pull-ups, so modify if you want.
Total minutes needed: 17
A CrossFit vacation? Who would've thought? And no, I'm not talking about my roadtripping endeavors where I hit up affiliate after affiliate...
If you're really into CrossFit and would love nothing better than to spend a week in the company of Robb Wolf, Mark Rippetoe, and Jeff Tucker, check out this dream vacation.
While I suppose it's a reasonable and perhaps ingenious proposition, the announcement of this certification vacation, coming in the wake of the recent increase in affiliation fees (USD 2k/year, up from USD 1k and previously USD 500), and the already costly price of certifications, seems to point towards an increased interest in profit and money-making on the part of CrossFit. What do you think?
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